Main – CrossFit
Warm-up
3 Rds:
5 Box Jump From Seat
5/5 KB Clean & Press
10 T2B
200m Run
Weightlifting
A): Back Squat to Box [as close to parallel as possible] (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )
B): Shoulder Press (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )
Metcon
Mixed Modal Aerobic
Metcon (3 Rounds for reps)
3 Rounds:
AMRAP in 3:00
A1: 10 Cal Row
A2: Push Press 95/65#
Rest 1:30
Skill
• 100 Double Unders
*5 Rds on a Tabata clock:
Supine Ring/Bar Row – max reps
Handstand Hold – :20
*Max Handstand Walk – 4:00
*15:00
Sled Drag @ 90/45#